the immune system is your body’s number one defense mechanism that protects you from various types of bacteria viruses and other disease-causing pathogens. Your immune system and your health are directly related the stronger immune system the more protection you will have against colds viruses and other illnesses that can attack your body, on the other hand, a weak immunity can make you more vulnerable to frequent coldness in us infections and sloven healing as well as causing a Nemea of fatigue and lethargy various factors can make your immunity weaker and render you susceptible to diseases and you may be surprised to learn that many common daily habits harm your immune system. Most of your habits directly impact your immune system especially as you age to keep your immune system strong is important to adopt healthy habits and quit the bad ones. let’s look at the top ten everyday habits that directly harm your immunity.

Poor Sleeping:

if you work late nights or like watching TV or doing projects late into the night you may have weak immunity. poor sleep habits lower the immune systems functioning and reduce your level of killer white blood cells that fight germs sleep deprivation also reduces the production of protective cytokines .while you sleep your immune system releases different types of cytokines and help to protect your body against infections and diseases whose production can significantly decrease. if you are sleep deprived in a 2017 study published in Journal of Sleep researchers took blood samples from 11 pairs of identical twins but different sleep patterns and found that the twin with the shorter sleep duration had a depressed immune system and with reduced activity of lymphocytes in the blood compared with his or her sibling avoid skipping on sleep develop proper sleep hygiene be in the bed at a fixed time every night and try to wake up at the same time every morning be sure to get seven to nine hours of quality sleep every night.

Increased consumption of refined sugar :

if you often eat or drink something’s read to satisfy your cravings. you can suffer from weak immunity. refined sugar can reduce the ability of white blood cells to kill germs sugar prevents vitamin C from getting into the white blood cells resulting in weakened immunity, interestingly the immune-suppressing effects of sugar starts within 30 minutes after ingestion and may last for many hours. if you need to eat something sweet to go for fruits like oranges, apples, mangoes, watermelons and others that contain natural sugars to satisfy your cravings .the vitamin C in these fruits will also help your immune system to work more efficiently.


Alcohol :

The benefits that a daily glass of wine can contribute to cardiovascular health is scientifically proven but excessive consumption of alcoholic beverages can throw away all the benefits of moderate consumption besides not all alcoholic beverages have the same benefits of wine .many have a high alcohol level that cannot be metabolized by the body depressing the ability of the immune system also excessive alcohol consumption reduces the production of white blood cells slows down digestive activity and overloads liver work reducing his ability to store vitamins .all these factors contribute to the poor immunity in alcoholics if the control consumption of some alcoholic beverages can be accepted.


Smoking :

In the case of tobacco there is no limit allowed cigarettes contain more than 250highly harmful substances. some of which are even considered poisonous such as ammonia arsenic nicotine and toluene the human body is not made to process chemicals as potent and devastating as those contained in the cigarettes slowly smoking affects all systems of the human body and

Excessive consumption of caffeine-containing food :

The immune system are no exception drinking too much coffee and other caffeinated beverages are also not good for your immunity .excessive caffeine stimulates your nervous system by increasing the stress level in the body a high-stress level causes the release of stress hormones like cortisol .cortisol is also known to suppress the immune system and make you more prone to infections and other health problems elevated cortisol is also linked to health issues related to the heart blood sugar and high cholesterol.when taken in moderation coffee provides many health benefits like increased alertness mood and energy so limit yourself to just 1to 2 cups of coffee per day .

Excessive taking of junk food :

 Eating junk food in excess can be bad for your immunity.junk food is often high in fat and eating excess fat is one of the key reasons behind obesity a diet high in saturated fat can harm the immune system even before the way it came begins to show obesity can affect the ability of the white blood cells to multiply and produce antibodies thus making you more prone to infections .a 2014 study bubbly in nutritional journal reports that the Western diet is characterized by overconsumption of refined sugars salt and saturated fat which harms immunity .it can lead to increase inflammation, reduce control of infection increased rates of cancer and increased risk of allergic and autoimmune diseases cut down on fast food and choose a healthy diet.

Poor water drinking :

 instead, the human body is mostly made of water in every cell of our body as 2o performs numerous functions if you don’t drink enough water to replenish what your body needs it will surely affect your immune system proper hydration is essential for building a stronger immunity in 2013 animal study published in frontiers of zoology researchers concluded that depending upon the life history of an organism osmotic state may have a greater influence on immune function than energy availability which in simple words means water is more important for immune function than food a healthy person should drink about eight to ten glasses of water per day however the amount of water you drink may depend upon the climate in which you live how physically active you are and your overall health

Lack of exercise:

 lack of regular physical activity is harmful in every way for the body these dentary lifestyles makes the immune system sleep, engaging in any sport or some form of physical exercise activates it to fight viral and bacterial infections and decreases a likelihood of suffering from chronic diseases such as osteoporosis arthritis or heart disease exercise reduces stress and increases the production of antibodies and white blood cells on the other hand when we work out our body temperature rises and elevation of body temperature reduces the possibility of bacterial growth on your body.


Excessive exercise:

physical activity is essential for building a stronger immunity and there is no doubt about it but that brings us to our next point which lowers our immunity which is excessive exercise .your body has a limit and when you try to push it beyond its physical limits it stops functioning correctly your immune system also stops responding efficiently and you fall prey to infections easily researchers showed that more than 90 minutes of high-intensity exercise can make you more susceptible to illness for up to 72hours after the exercise session intense exercise seems to cause a temporary decrease in immune function.Researchers have found that during these intense physical exertion periods the body produces certain hormones that temporarily lower the immunity cortisol and adrenaline are stress hormones perform numerous important functions in our body but they also raise blood pressure and cholesterol levels and they also suppress the immune system this effect has been linked to increased susceptibility to infections in endurance athletes after extreme exercises always ensure that you take proper rest and do not overwork yourself heavy long-term exercise such as marathon running and intense gym training have been proven to lower your immunity and decrease its ability to fight viral infections believe it or not .

Poor social relations :

 Avoiding people, human connections can also affect you. immunity social relationships both the quantity and quality affect our mental health which affects our health behavior and indirectly affects our immunity as well people who have poor relations usually run at least twice the risk of serious illnesses and premature death compared to the people who have good social relations. if you want to be healthier you cannot avoid other people like it or not the human body is built to be a part of society and putting time and effort into positively interacting with others will inevitably bring you many health benefits if nothing else a good diet is essential to build a healthy immune system and fight off infections .checkout our new article about the top 10 foods that help to boost your immunity.